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WOD Archive for November 2013

November 30, 2013

Kenya WOD

November 29, 2013

6x3/6 FS/BS @94% of Tuesday - rest 60 seconds
3 Rounds for time
7 Muscle us
10 Power clean &jerks 155/105

November 28, 2013

9:00 am class only today - Happy Thanksgiving!

November 27, 2013

3X2 Hang Clean + Jerk (below the knee) @ 70% – rest 60 sec.
Conditioning
“Cindy”
20 minute AMRAP of:
5 Pullups
10 Pushups (hand release)
15 Air Squats
 

November 26, 2013

6X3/6 FS/BS @ 85% (of 1RM Front Squat) – rest 60 sec.
For time:
Row 1k
50 Double-Unders
Row 750m
75 Double-Unders
Row 500m
100 Double-Unders
 

November 25, 2013

4X2 Hang Snatch (below the knee) @ 70% – rest 60 sec.
For time:
Run 800m
30 Muscle-Ups or 60 pull-ups
Run 800m

November 23, 2013

Partner WOD

November 22, 2013

5X4/8 FS/BS @ 94% of Tuesday or work on another strength movement
Conditioning
“Dirty Diane”
15-12-9 of:
Power Cleans 185/120#
Deficit HSPU 6/4″
 

November 21, 2013

5 Rounds with a 30 burpee buy in
20 Thrusters 95/65
20 Toes to bar
 

November 20, 2013

20:00 to establish a 1RM Clean & Jerk
Conditioning
15 minute AMRAP of:
Row 500m
25 Jumping Squats 45#
15 Push-ups

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